If you’ve never done therapy before, it’s normal to feel unsure—especially as a student. Many people worry they’ll say the “wrong thing,” won’t know where to start, or that their concerns aren’t “serious enough.”
The truth is: you don’t need to have it all figured out to begin. The first session is designed to help you feel comfortable and supported—right from the start.
Most first sessions usually include:
A brief introduction: how counselling works, your rights, confidentiality, and boundaries
Your story (at your pace): what brought you here, and what has felt heavy or overwhelming
Your goals: what you’d like to feel or notice shifting in your day‑to‑day life
A plan: how you and your therapist will work together, and what the next few sessions may look like
It’s not a test or an interrogation. It’s a supportive, two‑way conversation designed to help you feel understood, respected, and a little less alone with what you’re carrying.
If you’re worried you won’t know what to talk about, you’re not alone. If you’re nervous, you can literally start with:
A lot of students put pressure on themselves to show up with a clear explanation. You don’t have to.
If you want something concrete to bring in, keep it simple:
One of the biggest barriers for students is cost—so it helps to know what your student plan may cover before you book.
Below are common coverage amounts by school to give you a starting point. Your exact coverage can depend on your plan, your provider type, and whether your therapist qualifies under your student insurance rules.
Western University: Up to $1,200 per student year for therapy with eligible providers.
Learn more here -> UWO student benefits explained
University of Waterloo: 80% covered, up to $800 per calendar year for eligible mental health practitioners.
Wilfrid Laurier University: Up to $100 per visit, to a maximum of $1,000 per benefit year (eligible providers).
Toronto Metropolitan University (TMU): 100% covered up to a combined maximum of $1,000 per benefit year (eligible providers).
University of Toronto: Up to $100 per visit for 15 visits (up to $1,500 per policy year).
York University: $125 per visit for up to 10 visits (combined with certain practitioner categories).
McMaster University: 80% covered up to $300 per policy year (combined eligible services).
Brock University (undergrad): Up to 100% covered to $1,000 per year (per BUSU reporting).
Other universities: Many student plans include some therapy coverage for eligible providers—limits vary. If you’re unsure what you have, we can help you figure it out.
If booking online feels like too big of a step, you can start with a free 20-minute matching consult—no commitment needed.
Book a free 20‑minute matching consult and we’ll help you choose a therapist who fits your goals and preferences (including online options).
Note: This article is general education and not a diagnosis or medical advice. If you feel unsafe, call 9‑1‑1. In Canada, you can call or text 9‑8‑8 for 24/7 support.